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Lipoprotein a – What are the dangers of an elevated lipoprotein a?

Published September 1, 2009 | By Lisa Nelson, RD

Elevated lipoprotein a can cause problems. If your vessel walls are damaged, the body produces more lipoprotein(a) to repair vessel walls. Too much lipoprotein(a) concentrates at damage locations along your artery walls, binds with two amino acids resulting in LDL cholesterol being dumped at the “site” and oxidized LDL is deposited in the artery wall which escalates the build-up of plaque. As the plaque forms, lipoprotein(a) encourages the formation of a blood clot on top of the plaque. All of this acts to narrow the blood vessel and impedes blood flow.

One reason for elevated lipoprotein(a) levels is atherosclerosis (hardening of the arteries) and constant arterial wall damage causing the body to produce excess lipoprotein(a) in an attempt to repair the damage. Another reason for high lipoprotein(a) levels is genetics. Even if you do not have signs of heart disease, meaning your blood pressure and cholesterol levels are normal, you may still have elevated lipoprotein(a) due to genetics.

Which is why if you have heart disease (high cholesterol, high blood pressure, etc.) or your have a strong family history of heart disease, it’s in your best interest to get a comprehensive lipid panel. What you don’t know just might hurt you!

As an FYI, for those of you with recurrent angina, bypass grafts closing, or arteries re-narrowing after angioplasty, elevated lipoprotein(a) levels are a possible culprit.

Function of lipoprotein a.
How to lower lipoprotein a.

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps

Posted in Heart Health | Tagged cholesterol, danger, elevated, high, how to lower cholesterol, lipoprotein a, risk, what is the function

Heart Healthy Tips – 3 Ways to Promote Heart Health Immediately

Published August 31, 2009 | By Lisa Nelson, RD

Heart healthy tips can be quite simple!

1. Use olive oil to prepare your meals.

Olive oil contains monounsaturated fat, which helps reduce LDL cholesterol. To receive the highest level of antioxidant benefits, select “extra-virgin” and “virgin” olive oils, the least processed forms. When you see the term “light” on olive oil labels, it indicates a reduced olive flavor.

Simple ways to use more olive oil:

Sauté your vegetables in olive oil.
Replace some of the fat in baked goods with olive oil.
Use an olive oil based salad dressing.
Flavor bread by dipping in olive oil.

2. If you drink alcohol, choose red wine. . .in moderation.

Studies show a link between red wine and decreased risk of heart disease. Red wine may reduce blood clotting in a way similar to the effects of aspirin. Red wine also contains antioxidants. A diet high in antioxidants leads to a decreased oxidation of LDL cholesterol and less plaque formation in your arteries.

If you already drink wine, continuing to do so in moderation (less than 4 ounces of wine per day) may be beneficial. If you do not currently consume wine, I do not recommend you start. Too much wine will counteract your good intentions and lead to additional complications, such as increased blood pressure.

3. Avoid Trans Fatty Acids

Trans fats raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol. Consuming trans fats increases your heart disease risk. Daily trans fat intake should be less than 1% of your total calorie intake.

Sources – chips, cookies, crackers, vegetable shortening, commercial baked goods, French fries, fried chicken, doughnuts, pastries, pie crusts, biscuits, pizza dough, and stick margarines.

Look at the Nutrition Fact Panel on products. If you see the words “partially hydrogenated vegetable oils” in the ingredient list, then the product contains trans fats. As of January 2006, companies are required to list trans fat content on the nutrition fact panel.

All the best,
Lisa Nelson RD
Heart Health Tips

Posted in Heart Health | Tagged heart healthy tips, olive oil, red wine, trans fats

Lipoprotein a – What is the function of lipoprotein a?

Published August 27, 2009 | By Lisa Nelson, RD

Lipoprotein(a) is formed when one LDL molecule is attached to a protein called apolipoprotein(a). (FYI: Lipo = fat; hence the name lipoprotein – fat with protein.) A healthy level of lipoprotein(a) is beneficial and will:

Repair damaged cells
Restore structure of blood vessel walls
Enhance blood clotting
Prevent excessive blood loss due to damaged vessels
Promote cell regeneration

Basically, lipoprotein(a) at healthy levels acts as an “artery patch”.

Dangers of elevated lipoprotein a levels.

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps

Posted in Heart Health, Lower Cholesterol | Tagged cholesterol, how to lower cholesterol, lipoprotein a, what is the function

Cholesterol Lipoprotein a – Do you know your levels?

Published August 25, 2009 | By Lisa Nelson, RD

Lipoprotein(a) is a type of cholesterol we all have; however, it’s not a cholesterol routinely monitored by physicians. Typically you receive a standard lipid panel which gives you the following labs:

Total Cholesterol
LDL Cholesterol
HDL Cholesterol
Triglycerides (and maybe VLDL Cholesterol)

If the above labs are within normal, there is usually no reason a physician would order any further tests. For those of you with a strong family history of heart disease, I encourage you to have your physician do routine tests beyond this standard lipid panel. You need to have a comprehensive lipid panel. A comprehensive lipid panel tests you for the following labs:

Total Cholesterol
LDL Cholesterol
HDL Cholesterol
Triglycerides
C-Reactive Protein (measure of inflammation)
Insulin
Homocysteine
VLDL Cholesterol
Remnant Lipoprotein
Dense LDL III
Dense LDL IV
Buoyant HDL 2b
LDL Phenotype/Size
Lipoprotein(a)

The function of Lipoprotein a.

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps

Posted in Heart Health, Lower Cholesterol | Tagged cholesterol, how to lower cholesterol, lipoprotein a, what is lipoprotein a

Heart Disease – Is flax oil or fish oil better to reduce heart disease?

Published August 24, 2009 | By Lisa Nelson, RD

A recent study published this past September compared the benefits of flax oil versus fish oil in raising blood levels of heart healthy omega 3’s. Adequate omega 3 intake is linked to lower blood pressure, lower triglycerides, increased HDL cholesterol, and reduced arterial inflammation.

Flax oil contains the omega 3 fatty acid ALA (alpha-linolenic acid), while fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The benefits of ALA continue to be studied, but EPA and DHA have been positively linked to heart benefits.

The body can convert ALA to EPA and DHA, but it’s been well known that this conversion process is not efficient. According to a recent study published in Nutrition Reviews, 8-20% of ALA is converted into EPA. From this, only 0.5-9% is converted to DHA.

To test the benefits of ALA supplements (flax oil) in amounts commonly consumed, the study followed 62 firefighters. The participants were divided into 6 groups and monitored for 12 weeks. Here are the six groups:

1.2 grams of flax oil per day
2.4 grams of flax oil per day
3.4 grams of flax oil per day
0.6 grams of fish oil per day
1.2 grams of fish oil per day
Sunflower placebo

Results showed an increase of EPA and DHA in the blood for those taking both levels of fish oil supplements. The EPA levels in red blood cells almost doubled by the studies end.

Now, the flax oil supplements did not have the same result. Those receiving 1.2 grams of flax oil daily did not show a significant rise in EPA and DHA, only ALA. The 2.4 g and 3.6 g flax oil supplements increased ALA, EPA, and DHA levels. EPA was increased 30% with a 2.4 g supplement and 40% with 3.6 g of flax oil daily. However, there was no corresponding increase in DHA. This confirmed the original belief that conversion of ALA into DHA is minimal.

The results of this study support my recommendations related to omega 3 supplements. First, consume a diet rich in omega 3 fatty acids (i.e. fish, nuts, flaxseed). Second, select a fish oil supplement high in EPA and DHA. Choose a supplement with 850 mg of DHA and EPA per gram of fish oil. Third, if you do not tolerate fish oil, select a flax oil supplement providing at least 1 gram of omega 3 fatty acids daily.

Sign up for The Heart of Health ezine to receive regular heart health and weight loss tips from dietitian Lisa Nelson. Subscribers receive the free e-course “8 Simple Steps to Lower Cholesterol”.

All the best,
Lisa Nelson RD

Posted in Heart Health | Tagged fish, flax, hdl cholesterol, Heart Disease, lower blood pressure, oil, omega 3, Triglycerides

Best Weight Loss Plan – Team Member #4

Published August 20, 2009 | By Lisa Nelson, RD

If you’ve been following along, here is the fourth and final member to put together your best weight loss plan and complete your team. We’ve already covered:

1. Doctor
2. Nutritionist
3. Personal Trainer

Successfully losing weight and maintaining the weight loss requires several different factors all working together. Get a team of experts behind you to successfully to achieve the long-term weight loss you desire.

Support Group

One of those factors is a strong support system to encourage and support you as you work towards your goal. Losing weight doesn’t have to be tackled by yourself and you drastically increase your rate of success by surrounding yourself with individuals supporting you, such as what you receive from the NewU group dietitians and members. Changing your habits, such as cutting back on portion sizes, selecting healthier options, making time to workout by yourself can lead to feelings of loneliness and possibly after time depression. And where does depression lead? That’s right, to some good ole comfort foods that are usually not the best choices to go overboard on if you want to lose weight! Participating in a support group is critical to overcoming the challenges everyone faces on the road to weight loss.

Family and friends are not always the best option for support. Usually because they’ve been apart of your unhealthy lifestyle and they may unconsciously sabotage your efforts, such as inviting you out for drinks or dinner. You find yourself being “different” than the group, which can be difficult. Not that you’re going to cut off your current family and friends, just know they can present an unexpected obstacle. You can persuade your friends to join you by explaining why and what you’re doing and ask them to be supportive and finding alternative activities you can do together, such as instead of dinner meeting at the park for a walk.

Also, remember your family and friends will have their own opinion about what you should and shouldn’t be doing when it comes to weight loss. Not necessarily the best source for nutrition and fitness advice, which is why you want all your necessary weight loss team players in place!

Best Weight Loss Plan:

Team Member #1
Team Member #2
Team Member #3

All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently

Posted in Heart Health, Lose Weight | Tagged best weight loss plan, group, lose weight, nutritionist, permanent, success, support, support group, team, weight loss, weight loss support group

Lipoprotein a – What are the dangers of an elevated lipoprotein a?

Heart Healthy Tips – 3 Ways to Promote Heart Health Immediately

Lipoprotein a – What is the function of lipoprotein a?

Cholesterol Lipoprotein a – Do you know your levels?

Heart Disease – Is flax oil or fish oil better to reduce heart disease?

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